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Mass Fall/Winter Program



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  #61  
Old 01-04-2007, 06:19 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Thursday results:
A2G 5x5 @165
Incline Bench 5x5 @190
Bentover Rows 5x5 135
BB Shrugs 3x8 @ 175
DB Oblique Side Lifts 3x10 @ 50
Bodyweight Triceps extensions 3x10 @ (bodyweight)

Thoughts:
"Do Work"
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  #62  
Old 01-07-2007, 11:48 AM
BigMal BigMal is offline
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Sunday's results:
A2G 5x5 @165
Flat Bench 5x5 @225
Bent Over Row 5x5 @135
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
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  #63  
Old 01-10-2007, 05:47 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Tuesday's (Done on Wednesday) results:
Standing Military Press 3x5 @135
A2G (-20%) 5x5 @135 (not paying attention to the plates on the bar)
Dead Lift 5x5 @165
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @45
Standing DB Calf Raises 3x8 @50

Thoughts:
Knee was hurting from Ball on Monday, so I thought I'd take it easy and not lift yesterday. Today was a little better, but wore a wrap just in case.
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  #64  
Old 01-12-2007, 07:24 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Thursday (Done on Friday) results:
A2G 5x5 @165
Incline Bench 5x5 @195
Bentover Rows 5x5 135
BB Shrugs 3x8 @ 175 -missed
DB Oblique Side Lifts 3x10 @ 50
Bodyweight Triceps extensions 3x10 @ (bodyweight)

Thoughts:
Really proud of myself for getting off my tired ass and hitting the plates. Knee still hurts, but moltrin is helping.
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  #65  
Old 01-15-2007, 01:36 PM
BigMal BigMal is offline
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Join Date: Jul 2006
Posts: 140
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Sunday's (Done on Monday) results:
A2G 5x5 @165
Flat Bench 5x5 @225
Bent Over Row 5x5 @135
Dips 3x10 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
Can't wait until De-loading phase which begins Sunday!
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  #66  
Old 01-17-2007, 04:31 PM
BigMal BigMal is offline
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Tuesday's (Done on Wednesday) results:
Standing Military Press 5x5 @135 (just saw my typo, all previous weeks sets were 5x5)
A2G (-20%) 5x5 @135 (on purpose this time)
Dead Lift 5x5 @165
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @45
Standing DB Calf Raises 3x8 @50

Thoughts:
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  #67  
Old 01-19-2007, 04:19 PM
BigMal BigMal is offline
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Thursday (Done on Friday) results:
A2G 5x5 @165
Incline Bench 5x5 @195
Bentover Rows 5x5 135
BB Shrugs 3x8 @ 175
DB Oblique Side Lifts 3x10 @ 50
Bodyweight Triceps extensions 3x10 @ (bodyweight)

Thoughts:
Tired.
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  #68  
Old 01-21-2007, 12:55 PM
BigMal BigMal is offline
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Deload phase 4-5 wks.

Quote:
Sunday:
Olympic Squats 3x3 (same weight)
Flat Bench 3x3 (same weight)
Bentover Rows 3x3 (same weight)
Accessory:
Dips 3x8 (bodyweight)
Swissball Crunch 3x15

Monday: Basketball

Tuesday:
Standing Military Press 3x3 (same weight)
Deadlifts 3x3 (same weight)
Pull ups 3x3 (bodyweight)
Accessory:
Alternating DB curls 3x8
Standing DB Calf Raises 3x8
Rear Lateral Delt raises 3x8

Wednesday: Low Intensity Cardio

Thursday:
Olympic Squats 3x3 (same weight)
Incline Bench 3x3 (same weight)
Bentover Rows 3x3 (same weight)
Accessory:
Bodyweight Triceps extensions 3x8
DB Oblique Side Lifts 3x8,
BB Shrugs 3x8

Friday: Off

Sat: HIIT Cardio
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  #69  
Old 01-21-2007, 02:14 PM
BigMal BigMal is offline
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Join Date: Jul 2006
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Sunday's (Done on Monday) results:
A2G 3x3 @175 PR (My max ever on squats was 185, but that was parallel so this is saying something )
Flat Bench 3x3 @235 PR
Bent Over Row 3x3 @145 PR
Dips 3x8 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
Deloading the right way. Put more weight on the bar too, as I watch the Bears crush NO
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  #70  
Old 01-21-2007, 02:28 PM
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TALO TALO is offline
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Location: Alberta , Canada
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[QUOTE=BigMal;28803
A2G 3x3 @175 PR (My max ever on squats was 185, but that was parallel so this is saying something[/QUOTE]

Congratulations..
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